In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – work to 70% – 3x max reps touch and go Power Cleans – continue until your form degrades, slows significantly, or you can’t hang onto the bar. Beginners should perform Hang Power Cleans working on form for sets of 3, working to at 7-8 RPE.

Fitness: EMOM 12 min – 6 Pendlay rows at 6 RPE, Odd: Max plank hold trying to keep as much distance as possible between hands and feet

Part 2 – Conditioning: “Unicorns and Rainbows”

Performance: AMRAP 10 min of –

  • 8 Power Clean (135/95lb)
  • 8 Push-ups on parellettes
  • 20 Double-unders*

*add 10 each round

Fitness: AMRAP 10 min of –

  • 8 Hang Power Cleans
  • 8 Elevated Push-ups
  • 20 Single-under*

* add 10 each round